WOD 2/16/10

I'll be completing today's WOD with the satisfaction and determination I would have to drink a hand grenade on Bourbon St. right now.

Last night's WOD had tons and tons of running... blaaaaa. I got a weird burn sensation on the top of my right thigh around my hip while doing the squat power cleans but thanks to my great coaches we figured out a way to work without activating that pain while being able to complete the WOD. I cant mention enough how much I love having them there to help and motivate me. For some reason I expected them to dismiss my discomfort as unimportant but instead they were sincerely concerned and determined to correct the problem. I'll never expect less then the best from my coaches again!

WOD
"Tyson"

10 Rounds of
One Ring Australian pull-up
KB swings M55 W35
Squats
Double Unders

On a continous running clock, you will be performing each movement for 30 seconds AMRAP then rotate. After four movements you will rest for 30 seconds.

WOD 2/11/10

Last night I finished - NO PENALTIES! HELLS YES! Tonight's WOD is a little long on paper but looks like fun, right? lol

"Ashley"
40 Wall Balls M20 W15
25 KB Swings M55 W35
10 SDHP M95 W65
------------------
30 WB
20 KB Swings
10 SDHP
------------------
20 WB
15 KB Swings
10 SDHP
----------------
10 WB
10 KB Swings
10 SDHP
14:08

Update:This WOD was hell!

WOD 1/27/10

Ice has been my friend! Honestly never underestimate the power of just icing after a hard workout. My knees had been waking up sore and now after icing them before I go to bed they feel so much better. My shin pain is gone too! AMAZING!

Challenge
150 Butterfly sit-ups

WOD
"X-Factor"
21-18-15-12-9-6-3
of
Hang power cleans M135 W95
Ring Dips
15 DU (after odd #'s)

WOD 1/26/10

Woke up today with a sore shin. Gotta keep going...

If you rest.. you rust! - Helen Hayes

WOD
“There’s no I in Team”
In 17 minutes complete AMRAP
200M run
Push-ups
KB Swings M55 W35
Wall Balls M20 W15
Rest
My team did not believe in counting. lol

WOD 1/25/10

Happy Monday to the 3 people that read this lol. Maybe theres more... probably not. Either way... Let me tell you about how things are going since the last week of the month is upon us.

I can definitely feel and see a difference in me. My clothes are starting to fit a bit better and I can feel myself being able to push harder in the box. I havent really been stepping on any scales but thats ok. As far as how I feel today, my shoulders are KILLING me! They feel better then they did yesterday though.

Sometime very soon I think I'll be getting into a Bod Pod to measure my body composition. I've talked to a couple of people about this and there are some opposing views on whether or not this is necessary. I guess my measurements are not that important. Although, from the reading I have been doing it is important to know your measurements in order to create a precise diet. When I say diet I mean guidelines and measurements by which I structure my meals, not tricks and tactics for starving myself. If I decide to go through with this I might post the results, if they arent too scary lol.

For the most part everything has been fun and easy so far. I really enjoy my workouts and the time I've been spending educating myself on how to succeed on this mission of mine. However there are some challenges as the habits of my former self creep up on me. I used to be somewhat of a party girl and its nice to know the party misses me but its hard when the party tries to make me feel bad for not participating. I guess in time I'll find a way to balance it all out but for now I'm gonna stay FOCUSED.

So without furhter ado here is today's WOD!

WOD
“500 or Bust”
Starting with 500 reps, you must complete AMRAP of the following movements in 20 min. The goal is to have the least reps possible within the allotted time.
Box jumps
SDHP M75 W45
K2E
Squats
240 reps 35lbs

Since there has been some debate about whether or not I need to know my body composition I'd like to welcome anyones input in the comments.

WOD Source

WOD 1/23/10

Last night's WOD was super intense. I really have to hand it to the awesome coaches at I am Crossfit for really motivating me to finish under 28 minutes. Sometimes they yell but most of the time they tell you that you can do better then you ever thought if you just push yourself a little bit harder. Last night I didnt get through the first 4 rounds of bearcrawls without stopping but with the coaches on my ass on the 5th round I got through them without stopping. Thanks guys!!!

Disclaimer: Today's WOD will probably make me barf.

W.O.D
"Leslie"

400m Run
233 KB Swings
333 PullUps
233 Burpees
333 OHS Squats
400m Run

WOD Source

WOD 1/22/10

What kind of dinosaur will I be???

WOD

“Drop it like it's hot”
5 Rds of

12 Back squat M65 W45
9 RR push press M65 W45
12 Renegades M35 W20
60 yd Bearcrawls
27:45 35lbs

If you're not sure what these excercises are, a quick youtube search will definitely enlighten you... it might even scare others.

WOD Source

WOD 1/20/10

I've got a sore bum and a couple of broken nails. Do not fret though because emergency nail surgery is scheduled for tomorrows rest day. I feel myself really getting faster and stronger which is nice. I dont feel so heavy and tired while doing burpees which is awesome.:)

Since I'll be making small attainable goals I'd really like to do 1 pull-up! My first pullup since I was the middle school pull-up champ!

Last nights time was 19:36 at 85lbs. GRRRRRRR

WOD 1/20/10
“Dale“

3 Rds of

Sprint 50M
Pull-ups (as many as possible in 90 seconds): 19 19 15
Rest 60 seconds

Sprint 50M
Push-ups (as many as possible in 90 seconds): 40 35 35
Rest 60 seconds

Sprint 50M
Push Jerks M95 W65 (as many as possible in 90 seconds):45lb 8 9 9
Rest 60 seconds

WOD Source

WOD 1/19/10

Last night's WOD was fun! I finished in 14:10 which I was actually quite proud of. I was lifting 45lbs which was well under prescription but I'll keep getting stronger and closer to prescription every day! My friend decided to join I am Crossfit and although I wont see him every day, I'll get to harass him at least twice a week! Prescription for harassment is 5 times a week but we'll keep working toward that too. ;)

WOD
“Socorro”

10 Rds
5 Clean pulls M205 W135
7 Burpees
9 K2E

WOD Source

WOD 1/18/10

Happy MLKjr Day Everyone!!!!

Friday's WOD left me BROKEN! I finished around 27 minutes (sorry I forgot to check the clock before I collapsed onto the floor). My traps are soooo sore but its back to work today. Heres today's WOD. I'm pasting it here but I'm definitey not looking at it!

WOD

"Gio"

50 Split Squat Jumps
30 Push-ups
10 Thrusters

40 Split Squat Jumps
25 Push-ups
8 Thrusters

30 Split Squat Jumps
20 Push-ups
6 Thrusters

20 Split Squat Jumps
15 Push-ups
4 Thrusters

10 Split Squat Jumps
10 Push-ups
2 Thrusters

WOD Source

UPDATE: Time = 14:10

WOD 1/15/09

So I've recently become addicted to Crossfit [GRRRRRRRRR] and I LOVE it!!!!

The workouts are quick and intense and are always different. I never get bored.

The environment is awesome. Everyone is your coach and friend. It kind of reminds me of PE where everyone was having fun and there was friendly competition in the air. When you first get there everyone knows each other and you kind of feel left out but that feeling goes away almost immediately. Its amazing how friendly people are in a Crossfit box. Definitely unlike my previous stuffy gym where women beat each other over having a spot in the front to be next to celebrity dance fitness instructor.

If you'd like to learn more about the AWESOMENESS that is Crossfit you should visit Crossfit.com.

On my workout day's I'll be posting the WOD (workout of the day) I have to look forward to. I'll also try and post my times/reps whenever I actually keep track of it (sometimes its hard to count when you feel like your legs might break).

So here it is... today's WOD with a video!



WOD

“Run Jerk Run”

5 Rds

400M run

15 Clean and Press M135 W95

WOD Source